Winter Whites: A Waistline-Friendly Bean Stew


There’s something about stew in the wintertime. Hearty and bone-warming and nostalgia-drenched, stew is the perfect complement to snowy nights and blustery afternoons. Unfortunately, ultra-filling meat stews are also a perfect complement to elastic waist bands and the mid-winter muffin top. For a healthier alternative, try our resident health coach’s one pot winter white bean stew!

One Pot Winter White Bean Stew


1½ cups cannelini or white beans, soaked overnight

6-7 cups chicken or vegetable stock

2 bay leaves

1½ tsp. sea salt

1 onion, peeled and diced

2 carrots, diced

½ celery root (celeriac), peeled and diced

3 cloves, roasted garlic (or fresh garlic)

½ tsp. dried rosemary

1 tsp. dried thyme

Black pepper

½ cup whole grain or GF pasta or brown rice

2-3 kale leaves, ripped into bite-sized pieces

Bring beans and stock to a boil, skim off foam and discard. Add bay leaves, cover, and lower flame to simmer. Cover and cook one hour. Add sea salt, onion, carrots, celery root, garlic, rosemary, thyme and freshly ground black pepper. If using rice, add it here.  Continue cooking 25-30 minutes. Add pasta and kale and cook additional 7-10 minutes. Garnish with fresh parsley.

~adapted from Andrea Beaman


In 2008, Samantha was diagnosed with Interstitial Cystitis and mild IBS.  Saddened by the fact that there was little hope for a cure she decided to change her diet and lifestyle in order to avoid a lifetime of potentially harmful and potent medications. She learned about the power of nutrition and, with the help of alternative practitioners, slowly eliminated her pain and daily struggles with this debilitating chronic illness. 

As a professional airline pilot, Samantha’s travel schedule is intense. Having learned how to travel with her own foods and snacks, how to navigate restaurant menus, and how to make healthy choices at the airport that would support her health, Samantha is now passionate about educating others about the simple ways food and lifestyle can positively impact one’s health and quality of life. 

Samantha received her training from the Institute for Integrative Nutrition. Drawing on this knowledge, Samantha helps her clients create a completely personalized “roadmap to health” that suits their unique body, lifestyle, preferences, and goals through Destination Wellness.

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